TRAIN LIKE JIM #18 (BACK, BICEPS, CALVES, ABS)
1 WEEK1 DAY13 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
After finishing with a week of Side By Side Training, it's time to get back to using both arms to blast back and biceps.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Power Row V·06 | 4 | 8 |
| Wide-Grip Lat Pulldown V·30 | 4 | 10 |
| Seated Cable Row V·59 | 4 | 8 |
| Straight-Arm Pulldown V·04 | 4 | 12 |
| EXTENDED SET | ||
| Standing Lat Pulldown V·37 | 1 | 25 |
| Cable Curl V·09 | 4 | 12 |
| Behind-Back Cable Curl V·08 | 4 | 20, 15, 10, 8 |
| Standing Cable Concentration Curl V·08 | 4 | 15, 12, 10, 8 |
| Standing Calf Raise V·08 | 4 | 30 |
| Seated Calf Raise V·06 | 4 | 50 |
| Crunch Medicine Ball Throw V·06 | 4 | 15 |
| Ab Coaster V·02 | 3 | 15, 12, 10 |
| Plank V·03 | 3 | 60 seconds |
| STAGE CLEAR! TOTAL VOLUME | 47 | 740 REPS |